February 11, 2016

The thruster is a serious compound exercise that combines a front squat and push-press together in one fluid movement. The thruster works all of the major muscles in your legs (glutes, hamstrings and quads) during the squat portion of the movement. The power that you generate from your legs when you drive out of the squat is transferred to your upper body through your abdominals and lower back before finally reaching your shoulders, upper back and triceps as you press the bar over your head. This is a full body exercise that is metabolically demanding and dramatically elevates your heart rate, which will help you burn fat and improve your cardiovascular performance. Though we are showing you performing with a barbell, it can be easily swapped out for dumbbells, kettlebells, medicine balls, even a reversed on a t-bar row.

Couple Key pointers:

  1. Feet flat and shoulder width apart
  2. Hands no further than shoulder width in a front rack position
  3. Chest up, head neutral, and push hips back as you descend to your front squat
  4. Explode up from the bottom simultaneously pressing the bar over head
  5. Finish with bar over head with a neutral spine position, with shoulders over hips and hips over ankles.



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